Search This Blog

Pages

Saturday, August 1, 2015

Treating Sleep Disorder

How to deal with Sleep Disorder?

Most people don’t recognize the potential adverse effects
on personal health and public safety. They struggle through the day, unaware that
sleeping more might erase their persistent fatigue and malaise. It doesn’t help
that relatively few doctors ask their patients about the quality and quantity
of their sleep.

Many people also cling to the myth that they can train
themselves to get by on less sleep or to work at night and sleep by day. Not
so. The brain tightly orchestrates our sleep-wake cycle, as well as other
daily, or circadian, rhythms. Humans are diurnal. Light syncs our nervous and
hormonal systems. Few of us can fully adapt to working the night shift. The
perils of sleep deprivation are serious and include the following:

Make sure you allow plenty of time to sleep. Keep in mind
that it often takes 15 to 30 minutes to fall asleep. If you need 8 hours of
sleep to feel good, allow yourself at least 8.5 hours in bed. Otherwise adopt
what’s known as good “sleep hygiene.” This sort of housekeeping entails the
following practices:

a.Establish regular hours to go to bed and wake up—seven
days a week.

b.Keep naptimes short (no more than 30 minutes) and limit
them to once a day.

If you feel irresistibly sleepy during the day, close
your eyes. Research shows that power naps improve productivity. If you can’t,
exercise briefly. A brisk walk outdoors can temporarily refresh you. Inhale a
plant essential oil that’s associated with brain alertness, such as peppermint,
eucalyptus, lemon, or rosemary. Caffeine definitely increases alertness. Choose
beverages that naturally contain caffeine (green tea, black tea, or coffee),
rather than sodas or energy drinks. To avoid insomnia, resist consuming them in
the late afternoon or evening and also refrain from adding sugar to them. More
sensitive people have to curtail caffeine intake after lunch.